10 conseils nutrition pour la santé des ongles
La santé des ongles passe aussi par ce que nous mangeons. Voici 10 petits conseils nutrition pour les aider à être en bonne santé.
1- Privilégier les céréales complètes
Les céréales complètes offrent un meilleur apport en nutriments que leur équivalent raffiné. Il faut donc les privilégier. Elles contiennent notamment plus de vitamines B et de minéraux. Parmi ces derniers on retrouve du fer, du sélénium et du zinc, tous très utiles pour maintenir ses ongles en bonne santé.
2- Viande ou poisson une fois par jour
Afin de correctement synthétiser la kératine qui compose l’ongle, le corps a besoin d’acides aminés. Ces derniers se retrouvent essentiellement dans les viandes et poissons, c’est pourquoi il faut en consommer de préférence une fois par jour. Par ailleurs ils apportent aussi des vitamines et minéraux indispensables à la bonne tenue des ongles.
3- Le foie, à ne pas oublier
On l’oublie souvent mais le foie est une source exceptionnelle de micronutriments. On y trouve notamment une grande quantité de vitamines, des acides aminés, du fer, du sélénium etc. Bref, le foie est un met de choix, et pas seulement pour les ongles. A consommer deux fois par mois, au moins.
4- L’œuf, simple et pratique
Vitamines B, zinc, fer, acides aminés soufrés etc. Les œufs contiennent beaucoup de nutriments très appréciés des ongles. On en trouve partout, ils sont bon marché et il y a mille façons de les cuisiner. Vous n’avez aucune excuse !
5- Des laitages pour le calcium
Le calcium assure la solidité des ongles, il nous faut donc en consommer quotidiennement. Ce n’est pas le choix qui manque. Laits, yaourt, fromages… Tous en contiennent beaucoup. Et n’hésitez pas à varier, il n’y a pas que le lait de vache, profitez-en !
6- Les légumes pour l’équilibre
Ils nous permettent ici d’assurer un équilibre acido-basique à l’organisme. Cet équilibre est primordial à la santé des ongles. Nous avons souvent une alimentation trop acide. Les légumes ont un pouvoir alcalinisant qui va contrebalancer l’effet acidifiant des produits animaux et éviter les déséquilibres. De la salade avec un fromage, des haricots verts avec une viande ou encore des épinards avec les œufs. A vous de voir.
7- Les fruits secs, l’encas parfait
Les fruits secs sont eux aussi alcalinisants et sont parfait pour combler les petits creux. Pruneaux, raisins, abricot… Il y en a pour tous les goûts.
8- L’eau aussi est importante
Bien s’hydrater fait aussi partie des conditions nécessaires à des ongles en parfaite santé. Privilégier des eaux riches en minéraux utiles aux ongles comme le calcium ou le silicium. En revanche, essayez autant que possible d’éviter les eaux riches en sodium. Et surtout, fuyez les sodas, ils sont mauvais, même pour les ongles.
9- Quelques oléagineux par ci par là
Les oléagineux sont généralement riches en minéraux. Vous y trouverez une source importante en calcium, en silicium, en zinc, en sélénium ou encore en fer. Des noix dans les salades, des amandes dans les gâteaux, des noix de cajou à l’apéritif etc. Les occasions d’en manger ne manquent pas.
10- Les germes de blé : à glisser un peu partout
Elles contiennent beaucoup de vitamines B qui stimule la synthèse de la kératine. On relèvera aussi la présence d’une grande quantité de zinc et de fer. Le zinc va favoriser la croissance et le renouvellement des cellules alors que le fer va accélérer la pousse grâce à une meilleure oxygénation des matrices.
Elles sont très faciles à ajouter à des plats ou des salades alors n’hésitez pas.
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